Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Johnny! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Form over number of reps always!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rounds of 2 reps of 30 second hold each OR 1 rep for 1 min
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 rounds of 1 V-stand holding and rocking for as long as you can.
Description: Hold onto a door frame in front of you. Perform a dragon squat by sweeping one leg behind your other. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 3 rounds of 8 push-ups
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 3 rounds of 1 min practice each direction.
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 5 reps
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
TRY TO DO THIS WITH ARMS STRAIGHT
Goal: 3 rounds of 5 reps each direction
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting both feet off the ground.
Goal: 3 rounds of 3 reps with 10 second hold
Description: Begin with your feet in the rings at chest height so your body is in a tall plank. You will then use your core to keep your legs straight while pulling your feet closer to your arms into a pike position. Slowly lower yourself back down into a tall plank position.
THIS MOVE IS JUST TO HELP YOU FEEL WHERE YOUR HIPS SHOULD BE BEFORE THE REVERSE FROG
Goal: 3 rounds of 3 reps
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps.
Goal: 3 rounds of 3 reps
Description: While in standing, grab one foot with both your hands. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 reps.
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.
Goal: 3 rounds of 3 attempts each arm, 10 second hold
Description: Start in a planche plank position. Hold 1 leg in the air even with your hips. Hop off your bottom foot and attempt to get it to match your top leg. Make sure to prioritize staying in the PLANCHE lean.
Goal: 3 rounds of 10 hops each leg
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 15 sec hold, 3 times each direction.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 30 second hold x 2 reps each leg
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 3 rounds of 12-15 reps.
Description: Perform this move from your rings or tall parallette stands. Lift your knees to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 3 rounds of 8 reps.
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.
Goal: 3 Rounds, 20 reps per round.
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 rounds of 2 handstands with 15 sec hold per leg at top
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 5 reps
Description: Follow the video to perform a sweep to swipe dynacombo. Begin slowly to learn to motor coordination.
Goal: 3 rounds of 5 reps each direction.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: Follow the video to sequence a flare around the world.
Goal: 5 reps each direction
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 10 reps each direction.